M'kay

LM warmup (10 reps), 8 miles in 1:02:40, 7:50/mi, HR 145, & stretching.

Legs felt pretty tired today and took a while to loosen up.  Very breezy to downright windy at times, so I was glad this was an easy effort run and just went with the flow (or slowed down against the flow). 

Besides just not feeling it today, my left knee, shin, and ankle were all complaining.  Add a heaping scoop of "not enough sleep" and I decided to bag today's run in favor of recovery.  After all, I've got my first ultra coming up on Sunday.

LM warmup (10 reps), 11.32 miles in 1:27:25, 7:43/mi, HR 154, w/ 3 mile warmup, 2 x Strides/Drills, 20 x 1 min on/1 min off, 3.14 mile cooldown.  PU/SU/Leg Abduction ladder (7/7/4), negative calf raises (15), chair (90 sec) & stretching.

Decided to take the advice I offered Tom the other day and to run the 20 x 1/1 workout.  Repeats are short enough that the hurt isn't sustained, but the gotcha is the short 1 minute recovery.  Plus, I run this on my normal course which isn't flat, so the first 17 of these were either rolling or uphill, with the final 3 fast downhill ones.  Aside from (another) garmin glitch where it decided to reboot in the middle, good tiring workout.  And by tiring, I mean my legs and lungs were both pretty fried by the time the cooldown came around, so I was very appreciative that it was all downhill for that part.  Best of all, all the aches and pains of yesterday evaporated by the time the warmup was complete.  Even the Strides & Drills were spot on today, so I'll call this a banner day.  Now to stay awake for the rest of it.

Now for my Garmin rant.  My 405 has been headed downhill....spontaneous reboots, freezing, inability to use bezel...once again just after the 1 year mark.  I've exchanged the last 2 at REI at about the same point, around the 1 year and 1-3 month mark, and here I am again.  I'm not hard on the thing, unless you count running nearly daily, but the pampering it gets afterwards should more than compensate.  I'm not going to own another 405, that's for sure.  The question is what do I do with this one?  I'm almost feeling guilty about returning it to REI since between all 3, I've gotten about 3.5 years of use out of them, but then again, this is EXACTLY the situation the lady at REI advertised when she sold me a membership (well, okay, the situation was having one breaking once, she didn't really address the 2nd or 3rd reoccurrence).  What to do......

Update:  Just checked my receipt (latest receipt).  Actually got this one in late July, so it's only been 9 months.  Way too soon.  Back it goes for good this time. 

LM warmup (10 reps), 8 miles in 1:03:19, 7:54/mi, HR 145, w/ 10 x 12 sec Hill Sprints, & stretching.

First day in a while where the forecast showed some sun, so of course it rained the entire time.  Tried out a new pair of headphones today, so listening to music distracted me enough that I didn't run too fast.  Decent hill sprints, with typical tough #1 & 2, better 3 - 10.  Wet. 

LM warmup (10 reps), 6 miles in 43:31, 7:14/mi, HR 158 w/ last 3 miles progression in 6:34 (down), 6:52 (up), 6:24 (rolling).  PU/SU/Leg Abduction ladder (7/7/4) & stretching.

Caught a break in today's nasty weather, so aside from some stiff gusty winds, pleasant conditions.  But I was tired to start and not wanting to put myself info a hole I couldn't dig out of, decided during the warmup to punt on the 3 x 10 min HM/10K repeats and to instead go with 6 miles total, the last 3 progressing from MP to 10K effort, whatever that turned out to be.  Between the ever-changing winds and the anything-but-flat course, no way to eval the paces, but the efforts were there.  Afterwards, it felt good to have done that faster running, but I was glad I decided to save the legs for Sunday.  A couple more short easy runs to go and then the 50. 

LM warmup (10 reps), 6 miles in 46:23, 7:44/mi, HR 146, 1.5 mile walk w/ dogs & stretching.

Nice and easy today.  Turned into a really nice day outside. 

LM warmup (10 reps), 4 miles in 30:58, 7:44/mi, HR 153, & stretching.

Another beautiful day outside.  Almost doesn't seem worth it to only run 4 miles....wonder why my HR was so high on such a short run today?  Finally shook the headache I've had for 36+ hours...